12 Fa'idodin Kiwan lafiya da Amfani da Sage

Wadatacce

• 1. Maɗaukaki a Gina Jiki da yawa
• 2. An Loda Tare da Antioxidants
• 3. Iya Tallafawa Lafiyar baki
• 4. Zai Iya Saukaka Alamomin Cutar Mutu'a
• 5. Zai Iya Rage Matakan Sugar Jinin
• 6. Iya Tallafawa Memory da Brain Health
• 7. Mayu Zai Iya rage 'Bad' LDL Cholesterol
• 8. Zai Iya Kare Kan Wasu Cutar Sankara
• 9–11. Sauran Amfanin Lafiya
• 12. Sauƙin toara wa Abincin ku
• Shin Yana Da Illoli?
• Layin .asa

Sage babban tsire-tsire ne a cikin yawancin abinci a duniya.

Sauran sunaye sun haɗa da mai hikima na kowa, mai hikima na lambu da Salvia officinalis. Na dangin mint ne, tare da sauran ganyayyaki kamar oregano, Rosemary, Basil da thyme ().

Sage yana da ƙamshi mai ƙanshi da ƙamshin ƙasa, wanda shine dalilin da ya sa yawanci ana amfani da shi a ƙananan kaɗan. Duk da haka, yana cike da nau'ikan abubuwan gina jiki masu mahimmanci da mahadi.

Hakanan ana amfani da Sage azaman wakili na tsaftacewa na halitta, magungunan ƙwari da abin al'ada a cikin hikima na ruhaniya ƙonawa ko ƙamshi.

Wannan koren ganyen yana da sabo, busasshe ko a tsarin mai - kuma yana da fa'idodin kiwon lafiya da yawa.

Anan akwai fa'idodi 12 masu ban mamaki na sage.

1. Maɗaukaki a Gina Jiki da yawa

Sage yana shirya ƙoshin lafiya na bitamin da ma'adinai.

Teaspoonaya daga cikin teaspoon (gram 0.7) na sage na ƙasa ya ƙunshi ():

• Calories: 2
• Furotin: 0.1 gram
• Carbs: 0.4 gram
• Kitse: 0.1 gram
• Vitamin K: 10% na yawan ci yau da kullun (RDI)
• Ironarfe: 1.1% na RDI
• Vitamin B6: 1.1% na RDI
• Alli: 1% na RDI
• Harshen Manganese: 1% na RDI

Kamar yadda kake gani, karamin sage yana dauke da 10% na bukatun bitamin K na yau da kullun ().

Sage kuma ya ƙunshi ƙananan magnesium, zinc, jan ƙarfe da bitamin A, C da E.

Abin da ya fi haka, wannan kayan ƙanshi mai ƙanshi na gida na maganin kafeyin acid, chlorogenic acid, rosmarinic acid, ellagic acid da rutin - duk waɗannan suna taka rawa a cikin fa'idodi masu fa'ida ga lafiya ().

Tunda ana cinye shi cikin ƙananan kaɗan, mai hikima yana ba da ƙananan ƙwayoyin carbs, adadin kuzari, furotin da zare.

Takaitawa Sage yana da wadataccen abinci mai gina jiki - musamman ma bitamin K - duk da karancin kalori. Teaspoonaramin cokali ɗaya (gram 0.7) yana alfahari da kashi 10 na bukatun bitamin K na yau da kullun.

2. An Loda Tare da Antioxidants

Antioxidants su ne kwayoyin da ke taimakawa wajen karfafa garkuwar jikinka, yana kawar da cutarwa mai saurin cutarwa wadanda ke da nasaba da cututtuka na kullum ().

Sage ya ƙunshi fiye da nau'ikan polyphenols guda 160, waɗanda suke da ƙwayoyin ƙwayoyin ƙwayoyi waɗanda suke aiki azaman antioxidants a jikinku ().

Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid da rutin - duk ana samunsu a cikin masu hikima - suna da alaƙa da fa'idodi masu fa'ida ga lafiya, kamar ƙananan haɗarin cutar kansa da ingantaccen aikin kwakwalwa da ƙwaƙwalwa (,).

Wani binciken ya nuna cewa shan kofi 1 (milimiyan 240) na shayi shayi sau biyu a rana yana kara mahimmancin kariya daga sinadarin antioxidant. Hakanan ya saukar da duka cholesterol da “mara kyau” LDL cholesterol, tare da haɓaka “mai kyau” HDL cholesterol ().

Takaitawa An saka Sage tare da antioxidants waɗanda ke da alaƙa da fa'idodin kiwon lafiya da yawa, gami da ingantaccen aikin kwakwalwa da ƙananan haɗarin cutar kansa.

3. Iya Tallafawa Lafiyar baki

Sage yana da tasirin cututtukan ƙwayoyin cuta, wanda zai iya kawar da ƙananan ƙwayoyin cuta waɗanda ke inganta hakora haƙori.

A cikin wani binciken daya, an nuna gogewar bakin mai hikima don kashe yadda yake Streptococcus mutans kwayoyin cuta, wadanda suka shahara wajen haifar da kogon hakori (,).

A cikin gwajin-bututu, an nuna mai mahimmin mai mai hikima don kashewa da dakatar da yaduwar Candida albicans, naman gwari wanda kuma zai iya haifar da kogo (,).

Wani bita da aka yi ya lura cewa mai hikima na iya magance cututtukan makogwaro, ƙoshin hakori, cututtukan da suka kamu da cutar da gyambon baki. Koyaya, ana buƙatar ƙarin binciken ɗan adam don yin cikakken shawarwari (11).

Takaitawa Sage yana da abubuwan da ke kashe ƙwayoyin cuta waɗanda ke iya kashe ƙwayoyin cuta waɗanda ke ƙarfafa ci gaban haƙori na haƙori.

4. Zai Iya Saukaka Alamomin Cutar Mutu'a

Yayin al’ada, jikinku yana fuskantar raunin halitta a cikin estrogen. Wannan na iya haifar da kewayon alamun rashin jin daɗi.

Alamomin cutar sun hada da walƙiya mai zafi, yawan zufa, bushewar farji da kuma rashin hankali.

Sage gama gari ana amfani da shi bisa al'ada don rage alamomin jinin haila ().

An yi imanin cewa mahaɗan a cikin masu hikima suna da abubuwan da ke kama da estrogen, suna ba su damar ɗaure ga wasu masu karɓa a cikin kwakwalwarka don taimakawa inganta ƙwaƙwalwar ajiya da kuma kula da walƙiya mai zafi da yawan zufa ().

A cikin binciken daya, yin amfani da kari na yau da kullun ya rage adadi da zafin fitila sama da makonni takwas ().

Takaitawa Sage na iya taimakawa rage ƙarfi da kuma yawan alamomin lokacin haila, kamar walƙiya mai zafi da saurin fushi.

5. Zai Iya Rage Matakan Sugar Jinin

An yi amfani da ganyen mashahurin gama gari a matsayin maganin cutar siga.

Binciken ɗan adam da dabba ya nuna cewa yana iya taimakawa rage matakan sukarin jini.

A cikin binciken daya, mai hikima ya cire matakan glucose na jini a cikin beraye tare da ciwon sukari na 1 ta hanyar kunna takamaiman mai karɓa. Lokacin da aka kunna wannan mai karɓa, zai iya taimakawa share ƙwayoyin mai mai ƙarancin kyauta a cikin jini, wanda hakan yana inganta ƙwarewar insulin (,).

Wani binciken a cikin beraye masu ciwon sukari na 2 ya gano cewa shayi mai shayi yana aiki ne kamar metformin - magani ne da aka bayar don sarrafa sukarin jini ga mutanen da ke da cuta iri ɗaya ().

A cikin mutane, an nuna cire ganyen mai hikima don rage sukarin jini da inganta ƙwarewar insulin tare da irin wannan sakamako kamar rosiglitazone, wani maganin rigakafin ciwon sukari ().

Koyaya, har yanzu akwai wadatattun shaidu da za su ba da shawarar sage a matsayin maganin ciwon sukari. Ana buƙatar ƙarin binciken ɗan adam.

Takaitawa Duk da yake mai hikima na iya rage matakan sukarin jini ta hanyar ƙara ƙwarewar insulin, ana buƙatar ƙarin binciken ɗan adam.

6. Iya Tallafawa Memory da Brain Health

Sage zai iya taimakawa tallafawa kwakwalwarka da ƙwaƙwalwarka ta hanyoyi da yawa.

Na ɗaya, an ɗora shi da mahaɗan da za su iya aiki a matsayin antioxidants, waɗanda aka nuna don yin ajiyar tsarin tsaron kwakwalwarka (,).

Hakanan ya bayyana don dakatar da lalacewar sinadarin manzo acetylcholine (ACH), wanda ke da rawa a ƙwaƙwalwa. Matakan ACH sun bayyana sun fada cikin cutar Alzheimer (,).

A cikin binciken daya, mahalarta 39 masu cutar Alzheimer mai sauƙi zuwa matsakaici sun cinye ko dai saukad da 60 (2 ml) na ƙarin cirewar mai hikima ko placebo a kowace rana na tsawon watanni huɗu.

Waɗanda ke karɓar mai hikima sun yi aiki mafi kyau a kan gwaje-gwajen da suka auna ƙwaƙwalwar ajiya, warware matsaloli, tunani da sauran ƙwarewar fahimta ().

A cikin manya masu lafiya, an nuna mai hikima don haɓaka ƙwaƙwalwar ajiya a ƙananan allurai. Hakanan mahimmancin allurai sun haɓaka yanayi da haɓaka faɗakarwa, nutsuwa da wadatar zuci ().

A cikin manya da tsofaffi, mai hikima ya bayyana don haɓaka ƙwaƙwalwar ajiya da aikin kwakwalwa (,).

Takaitawa Nazarin ya nuna cewa mai hikima na iya inganta ƙwaƙwalwar ajiya, aikin kwakwalwa da alamun cutar Alzheimer.

7. Mayu Zai Iya rage 'Bad' LDL Cholesterol

Kowane minti, sama da mutum ɗaya a cikin Amurka yana mutuwa daga cututtukan zuciya ().

Babban "mummunan" LDL cholesterol shine maɓallin haɗarin cututtukan zuciya, yana shafar ɗayan cikin Amurkawa uku ().

Sage na iya taimakawa rage “mummunan” LDL cholesterol, wanda zai iya haɓaka a jijiyoyin ka kuma zai iya haifar da lalacewa.

A cikin wani binciken, shan shayi mai hikima sau biyu a kowace rana yana saukar da “mummunan” LDL cholesterol da kuma yawan cholesterol na jini yayin haɓaka “kyakkyawa” HDL cholesterol bayan makonni biyu kawai ().

Da yawa sauran karatun ɗan adam suna kwatanta irin wannan sakamako tare da cire mai hikima (,,).

Takaitawa Shan kayan masarufi da na hikima sun nuna saukar da "mummunan" matakan LDL cholesterol kuma suna tashe “mai kyau” HDL cholesterol.

8. Zai Iya Kare Kan Wasu Cutar Sankara

Ciwon daji shine babban abin da ke haifar da mace-mace wanda ƙwayaye ke girma yadda ya kamata.

Abin sha'awa, nazarin dabba da bututun gwaji ya nuna cewa mai hikima na iya yakar wasu nau'o'in cutar kansa, gami da na baki, hanji, hanta, mahaifa, nono, fata da koda (,,,,,,,).

A cikin waɗannan karatun, ƙwararrun masu hikima ba kawai suna hana ci gaban ƙwayoyin kansa ba amma har ila yau suna motsa mutuwar ƙwayoyin cuta.

Duk da yake wannan bincike yana ƙarfafawa, ana buƙatar nazarin ɗan adam don sanin ko mai hikima yana da tasiri a yaƙi da cutar kansa a cikin mutane.

Takaitawa Gwajin gwaji da kuma binciken dabba sun nuna cewa mai hikima na iya yakar wasu kwayoyin cutar kansa, kodayake ana buƙatar binciken ɗan adam.

9–11. Sauran Amfanin Lafiya

Sage da mahaɗansa suna da alaƙa da wasu fa'idodin kiwon lafiya da yawa.

Koyaya, waɗannan fa'idodin ba a yi bincike sosai ba.

1. Zai iya rage gudawa: Fresh sage magani ne na gargajiya na gudawa. Nazarin gwaji da nazarin dabba sun gano cewa yana dauke da mahadi wanda zai iya sauƙaƙe gudawa ta hanyar sakin hanjinku (41, 42).
2. Zai iya tallafawa lafiyar ƙashi: Vitamin K, wanda mai hikima ke bayarwa da yawa, yana taka rawa a lafiyar ƙashi. Rashin rashi a cikin wannan bitamin yana da nasaba da raunin kashi da karaya (2,).
3. Zai iya magance tsufa na fata: Yawancin karatun-bututun gwajin sun nuna cewa mahaɗan sage na iya taimakawa wajen yaƙar alamun tsufa, kamar su wrinkles (,).

Takaitawa Sage yana da alaƙa da wasu fa'idodi masu fa'ida ga lafiya, kamar saukaka gudawa, tallafawa lafiyar ƙashi da yaƙar tsufa.

12. Sauƙin toara wa Abincin ku

Sage ya zo ta hanyoyi daban-daban kuma ana iya amfani da shi ta hanyoyi da yawa.

Sababbin ganyayyaki masu hikima suna da ɗanɗano mai ƙamshi mai ƙamshi kuma ana amfani da su sosai a cikin jita-jita.

Anan akwai wasu hanyoyin da zaku iya ƙara sabo mai hikima ga abincinku:

• Yayyafa a matsayin ado kan miya.
• Mix a cikin shaƙewa a cikin gasasshen jita-jita.
• Hada yankakken ganye da man shanu don yin sage butter.
• Choppedara yankakken ganye a cikin miya tumatir.
• Ku bauta masa tare da ƙwai a cikin omelet.

Busassun mai hikima galibi masu dafa abinci sun fi son shi kuma yana zuwa ƙasa, shafa ko a cikin ganye baki ɗaya.

Ga wasu hanyoyin da zaku iya amfani da busasshiyar hikima:

• A matsayin rub na nama.
• Kamar kayan yaji ga gasasshen kayan lambu.
• An hade shi da dankakken dankali ko squash don karin dandano na kasa.

Hakanan zaka iya siyan kayayyakin masarufi, kamar su shayi mai shayi da kuma karin kayan masarufi.

Takaitawa Sage yana da ban sha'awa kwatankwacin sauƙi kuma mai sauƙin ƙarawa zuwa miya, stews da gasa abinci. Ana samun sabo, busasshe ko ƙasa.

Shin Yana Da Illoli?

Sage yana dauke da aminci ba tare da wani sakamako mai illa ba ().

Koyaya, wasu mutane suna damuwa game da thujone, mahaɗin da aka samo a cikin mashahuri gama gari. Binciken dabba ya gano cewa yawan kwayar thujone na iya zama mai guba ga kwakwalwa ().

Wannan ya ce, babu wata kyakkyawar shaida cewa thujone mai guba ne ga mutane ().

Abin da ya fi haka, kusan rashin yuwuwar amfani da sinadarin thujone mai guba ta hanyar abinci. Koyaya, shan shayi mai yawa ko shan mai mai mahimmanci - wanda yakamata a guje shi a kowane hali - na iya samun illa mai guba.

Don kasancewa a gefen aminci, iyakance shan shayi mai hikima ga kofuna 3-6 a rana ().

In ba haka ba, idan kuna da damuwa game da thujone a cikin mahimmin hikima, to, a sauƙaƙe za ku iya cinye masanin Sifen a maimakon haka, saboda ba shi da thujone ().

Takaitawa Sage ba shi da lafiya don ci kuma ba shi da wani sakamako na illa, duk da cewa cinye mahimmancin mai ko kuma shayi mai kaifin baki yana da alaƙa da mummunan sakamako.

Layin .asa

Sage ganye ne da ke da fa'idodi masu yawa na kiwon lafiya.

Yana da yawa cikin antioxidants kuma yana iya taimakawa tallafawa lafiyar baki, taimakawa aikin kwakwalwa da ƙananan sukarin jini da matakan cholesterol.

Wannan koren yaji shima yana da saukin karawa kusan kowane irin abinci mai daɗi. Ana iya jin daɗin sabo, bushe ko a matsayin shayi.